AM: 18-mile run in 2:22:30. (7:55 pace). Nice weather, flat course, but a shitty run and I'm not sure why. Legs felt ok, etc., just feel tired and stressed out this week so maybe that's why I wasn't really into it. + stretch.

OFF- tired, feel sick.

27

PM: Warm up/cool down + 10 x short hills workout with Philly Runners. 10.5 miles total in 1:21ish. Felt pretty good but wasn't pushing as hard as I should on the hills.

28

13

11

11

17

8

18

78

29

8/26/2013

AM: 92' easy, river path. 8:22 pace or so. Just kinda bleh. Didn't leave myself any time to stretch or do my usual stuff after.

AM: 90' easy, it was hot. Did loops of the cemetery; soft/variable terrain was nice. Sore from yoga so just stretched after the run/ no myrtl or pushups. NO hamstring pain today. Whatever back alignment stuff we do in yoga is definitely making a difference.

AM: 15ish miles easy (2:05) + myrtl & some core. Downhills feel so terrible on my body -- need to avoid this route with all the downhills. The run was ok. Legs/ham/butt still do not feel in working order. R knee was killing me for some reason?

AM: Soo tired. With so many fun visitors, it's been way harder to force myself to bed at a decent hour and then wake up for 3:45 am runs

AM: Same deal. Just didn't feel like dragging myself out.

4 on the 4th race: I really sucked! 5th female in 26:05 (6:32 pace). Last year I was 2nd in 25:12 (6:18 pace). It was hotter this year and I didn't feel like hurting up the hills. Didn't have any fight... phoned it in for the last 3 mi. Chalking this up to a mental aberration and not some randomly huge fitness loss. + 3 up, 3 down for 10 total.

OFF - heat, trigger points in piriformis, rest! Want to take care of hamstring before it blows up into something bigger.

AM: 11 mi easy-steady. Felt good - ham was fine, but a bit of weakness in the last 20' or so. + myrtl & 30 pushups. Work got pushed back until 7 am - such a nice surprise to be able to run a little longer and take care of myself after.

AM: 11 mi/ 90' in the rain. R ham a bit weak after, but OK. Nice, fun, got soaked. Birds got canceled due to the rain, so i had more time to run and didn't have to be in to work until 8am!! Also did trigger points & core.

AM: 2:21 run - Davis Hill & Pemi. Nice, humid but cooler. + 30 pushups & myrtl. My first run over about 15 miles in a while.

AM: 1:30 run / Stritch. Easy & nice, no complaints from the hammy.

57

PM: 8 mi / 67' easy on Potter in a brewing thunderstorm. Wasn't a good idea to run on that hilly road with a ham problem on the rise...

PM: 42' easy-steady @ TMCC. No time to stretch/myrtl between that and the birdwalk, so it tightened up a bit on the walk, but took care of it later.

58

18

9

16

11

17

11

82

59

6/17/2013

AM: 73' easy. Love morning runs - so worth it.

AM: 75' / 9 mi easy.

AM: 7 really easy

AM: 76' easy-steady. R hip a bit tight.

AM: 74' easy. R ham feels weak and wonky.

AM: 2:05 run on Stritch; felt pretty good.

AM: Nice easy-steady 90' on Stritch, + 30 pushups & myrtl

60

PM: 7 mi in 58'. Knees a bit creaky at first. + 3x10 pushups.

PM: Whitaker Woods 5K in 20:19, little slower than last week but same scenario. Hams tightened up right after. The 20+ 5K is annoying to see, but the course is really hilly... + 2 mi warmup/2.5 down

PM: 4 mi really easy + 30 pushups

PM: 4 miles nice and easy; cruising. Very nice.

61

16

16.5

11

9

9

19

11

91.5

62

6/10/2013

AM: 9 mi in 75'. Sooo tired.

AM: 10 miles / 1:23 easy. Pouring rain so work was pushed back to 7am.

AM: 5 easy

AM: 76' steady. Felt good and way more recovered than yesterday.

AM: 74' easy-steady + a quick myrtl. Did a lot of trailwork later at work; tired!

PM: 5K at Whitaker Woods Summer Series in 20:16. This will be good speedwork. I am evenly matched with another girl there, good to have someone to push with. The downhills hurrrt. 0.5 mile warmup, 1.5 cooldown.

AM: 9 mi in 72' with 4-1 fartlek. So glad I did it in the morning. Dragging myself out after 12-14 hours at work is much harder than AM running.

AM: 11 mi in 91' + 30 pushups & myrtl, + 4x30" planks. Felt good.

AM: 15.2 miles @ 7:40 pace. First time I have worn garmin in a while. Hard to get consistent signal out here to begin with, and it's so humid and hilly that I don't really want to know. I guess this pace is OK for all the hills.

AM: 11 mi in 1:25 + 30 pushups. Started picking it up in the second half with 1/2 mile hard, a jog, then two miles of 2:00 on/2:00 off. Felt way better to move fast instead of giving in to dragginess.

AM: easy 50' / pleasant, through a new area. +30 pushups

AM: easy 5.5 mile run to go pick up my bib for tomorrow

AM: 4 miles warm up, 5K Clean Air race, 18:43 / 4th female (5:56 / 6:12 / last 1.2 6:37). Pancake flat out-and-back course, good weather. First half in 9:27, second half in 9:17 for a ~20 second PR! First time going under 19:00. Cool!! + 4 miles cool down.

AM: easy 6 miles recovery + 20 pushups. Want to make it a habit of really taking it easy in both intensity and volume the first few days after any race. I've made the mistake of not respecting this in the past, and it never ends well.

AM: Suuuuper easy 35' + 50 pushups. Somehow I'm really really sore, probably from standing outside in the freeezing cold shivering for an hour after the race, drinking a few beers but only eating a junk granola bar, and then cooling down. Dumb.

AM: Really easy 35' again. L ham feels tweaky. Feel like an idiot for not taking better care of myself after the race.

OFF - Playing it safe. Heating pad on the ham.

AM: Really easy 7 miles. Ham felt fine but felt tired and not happy to be out there. Snowy and cold.